Greta S. Iyengar’s Guide to a Woman’s Yoga Practice

377 Pages·2016·74.23 MB·English

by  Lois Steinberg

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Woman's Yoga Practice

Volume |
Lois Steinberg, Ph.D.
foreword by Geeta S. lyengar
Copprigts 2006 Las Stender

‘Al ight reseed Any proper fctnoted quotation of up to 500 words may be used without permission Longer quotations and
‘torts may not be eroded waste i any fom ob ny means, etn oF mechani ned PhetoePyNa
recording o by ay information storage and retrieval stems without persion nwtng by the auto.

Published by Panat Productions
Layout, cover design, and photo etng by Don Gura Graphic Design

toc inhi Bob Whitinghil

tos: Geta S.yengar, rstine Vesey, Mat Mitchel, Emily Laugesen
Photograps by Ezeldn Alou & Lois Steinberg

Al photos shot with a 1977 Pentax 1000 SLR

Pracitoners depicted in Chapter 4 Tacey Eat, Cheri Fal, Supriya, Sara Devine
Chapter 5:1 1yan gue

Printed inthe United States by Thomson Sore, Inc, printed on recycle paper

IseN 0 9778585-02

To oder this bk go te wormectagide com

Yxgenacitasya padena vacam
alam sarasya ca vidyakena
‘Yopakarttam pavaram muninam
atanaim Pranalianat'sm\
‘Aba purusakaran
Sanka cara chainam
Sahasasasam svetam
PranamamiPatanain

Guru Brahma
Guru show
Guru Devo Maheshwara
Guru Sobshat
Paramtaba
Tasmal Shri Gurwve Namah
Hat Om

To my revered teachers Yegacharsa BLK.S lengar, Geeta S.Iengar, and Prashant S. en

fir shedding fre
Foreword by Geeta S. Iyengar

Yo, being 4 universal subject, can be adopted by one and all, One thing is certain, yogs cannot be practised
mechanically and, atthe same time, one should know that i isnot a blind practice, Te actully a practi subject,
andthe practitioner has to adopt it with caution and thouphfulnes, Though the ss iveral, cach one as
te practice at her his own individual level with inellectual application and diemnment. Individuals der fom one
another and, therefore, the practice of yoga becomes subjectively individual. However, an objective view on the subject,
‘matter is esr knowledge that acts aa ave for a thoughtful approach, This book is mainly concentrated ow the
factual aspect; how an inva as to approach peatcing yo.

From childhood, I had a natural inclination towards yoga. The frst step of earning fr chikren is imitation
and teachers, and I was no exception to this psychology. I imitated my father, and started doing asanas d
childhood, though sickness and illness were always ny companions. Practicing woga was fun in childhood, however as
a teenager, [started noticing the ups and downs in my practice, not knowing dhe exact reason behind it. This varyin
turbulence gave me a great lve 1 my practice and, af that stage, my mother was a guru wo me. Having had an acute
attack of nephris a the age of sven, my menstruation began when I was fourteen, and the doctor had a sigh of
tele, The doctor told my parents that I might slr fom amenorshoea or mental disturbances, or severe arthritis
ortunaely the fist two prblems remained away from me, though the tind one ataced me (ith fess intensity) ad
‘up until now is under contro, thanks o yoga

In my schooldays, had an opportunity to teach asanasto my classmates, My teacher was in charge of the interschool

ls of my school from simple to complicated
‘gave me tremendous experience. During
‘menstruation, the gil used to question me regarding their problems and possible solutions. Their querics were
chullenging. My journey of experi thea. My mother had told me 1 practice inversions along with variations
‘ery regulary. She gave certain clues while practicing asanss during menstruation, which proved a boon t0 me, an
ao helped ‘compassion, the serious problems of women. Asa practitioner of yoga foe the last ity
yeas and a teacher for forty-five year, Ihave observed the upheavals a the physical, mational and mental health of
ry dy stadents. From these observations, Ihave given thought not only tthe dail, routine practice, but also the
fequent changes require forthe occasional problems of gil and women,

A woman undergocs intemal changes at iferent phases of i that affect her boxy al mind, sometimes causing her

alr. She may be iv agony’ an alto share her problems with others, thinking that there might he m0 solution,
‘Often women with on going aches and pains lene tolerance to make any efforts. Both the sufferings and doubts agitate
ts, et they ignite us to seck the soto

Afice that carly experience teaching in school, I started instructing in 1961, My female students were of diferent
Age groups, rom seven to eighty, also including a few male students, Undoubtedly this opportunity’ enriched my
txpercnes, anal during the intensive course conducted in 1997, I shared my experiential knowledge with maturity and
certainty: The outcome of that experince has bec put neatly an thoughtfully, with ascent base, by Las Steinberg
in her book “Geeta 8. Iyengars Guide toa Woman's Yous Practice.”

Lois Steinberg, 3 practitioner of oa who i subject to women’s problems, could present the whole practical approach
With a sientic frame of mind and understanding, #0 bring out this book from which teachers and students will
bent immense
“The focus ofthis book will help both male and female teachers when they deal with women’s problems. Therefore, 1
suggest that both should essentially read, stu and grasp the points that are in the book, which contains vast practical
‘eas. It has been divided into two pars. The fst part coves five chapters on menstruation and the second volume
wil del with pregnancy, post partum and menopause, and advising yogic practice before and after surgery. Lois aso
presents the questions and answers from the Q & A session during the women's intensive cours:

This book contains 850 photographs, which guide the practitioner to do the asnas properly using the props. The
varius props are arranged and used in such a manne that placement of each part of the body om the props leads
towards the corect ana. These props lesca stress, tension and wrong pressures. I would lke to caution readers and
Practitioners not to compromise proper practices for comfortably Strive to do the asana accurately, effectively, and
with comtor.

One cannot measure one's own capacity. SHfiness of the body, fear complexes of the mind, unfmiliarty with the
movements of the boy, and ignorance of skilful actions or adjustment al hinder students from improvement and cure
“Teachers have to enlighten them inthe wse of props, as they <reate confidence and courage. Asana variations performed
vith props elp with minute, subtle and esata adjustments which increase the effecivenes and liveness of an sana.
Teachers, readers, practitioners and those whe have remedial problems have to go theough these techniques, contents
and phoxographs very carfly, silly, and adjust scnstively while practicing.

1am gla that
those who are “Iyengar Yoga” practitioner in pt
“The book shows direction, or women practitioners on the path of yoga towards health, harmon

is Steinberg has brought out this book fll of information, which is educational and constructive fr
lar, an for others in general, who love yous and look foe guidance
aa happiness.

1 am sure tha this hook will serve purpose fr girls an women in the journey of lie

= Geeta S. Iengar
2006, Pane, lia
Preface

COsiginaly, this hook was to be incisive of yoga practises covering menarche to menopause aa beyond. Ast developed,
this work hal to be dived into volumes; otherwise, it would not be easily litte! Prashant Iyengar has accurately sated
that yoga for women ia department oft own,

Herewith is Volume I, on menstruation and its monthly ye. Is specifically written forthe female student of Iyengar
Yoga, 26 well as for both female and male teachers, as a method for practicing, and/or guiding others wisely w
respect to menses. These contents are not meant for novices, Those who are new to Iyengar Yoga would best be served
tudergoing a minimum of 12 wecks in an intrxtuctry course with a certified Iyengar Yoga teacher before availing of
this hook. Ongoing sty under a teacher's guidance would be prudent.

“Many women are unfamiliar with how to synchronize thee yoga practices with ovulation, menstruation, and the pe
and post menstrual phases. Some know that when menstruation begins, inversions shoul be avoided and forward
‘extensions and supine poses ought 10 be practiced. However, a woman's approach to her youa practice shou be more
thorough than that. Hormonal changes occur dhoughout the eyele, and a healthy endocrine system is maintained wh
woman practices attentively during her pre- and post-menstrual phases. The time peri after the post menstrual
Phase and before the pre-menstual phase (which varies among women) i availble for the practice ofall categories of
pose: still, the onganic body nceds attention and care. I have come to love practicing yoga inthis way and enjoy my
‘yee, even with the changes I notice a T get closer wo the climax of menopause.

‘Writing this book is the result of one of my extended study sessions with the Iyengar family atthe Ramamani Iyengar
“Memorial Yous Tnstiute (RIM) in Pune, nia in 1993, 1 had just completed a doctoral degree in Nutritional
Sciences atthe University of Iisois—a chillenging program that lasted nine years. During that time, my cramped
office was in a basement without windows. [practi pranayama and asana at home, very early inthe momings,
and then worked in the “dangeod” all day Inthe early evenings and on weekends I tught yoga, then returned 10
the dungeon for marathon work sessions. The combination of my envionment, oerworking, and poor sleep habits,
‘was not conducive tomy health, As well, car the end of my academic endeavor, a relationship broke up, my beloved

arandaother ded, and T put my aged eat and dog to sleep.

When Larived in Pune, Yogacharya BLK, Iyengar (Guru), aid his daughter, Geeta 8. Ivengar (Geta), recognized
the changes in body, mind, and sprit tht were wreaking havor upon me. I had chronic pain from fibro, ling as
ia kite wore jabbing and dragging across my aslomen. My problematic thyroid, foemery controlled with yoga and
homeopathic remedies, was no Tonger able to flly function, My spirit was destroyed! Foe reconered under
their guidance

Geeta wok me under her wing. Within week the fibro became quicssent, and my thyroid started! Functioning on
fits own again. Most importants, my sprit soared, Geeta taught me how to practice yoga as a woman, and I wanted
tw shaee this Knowledge,

dream come to

In 1994, 1 proposed to Geeta an intensive course on asana and pranayama for women. I aw
fruition in 1997, when Geeta, with Gara in attendance, conducted a thece-week International Women’s Intensive
‘Counc at RIMYI. One session during the course incladed Geeta’ responses to our numerous questions concerning
‘og forthe woman practitioner. later anwwcred on paper thone questions that were sot conered daring the session,
under Gectajis guidance. These will be presented in Volume II along with practices for pregnancy, postpartum,
menopause, and recovery ater surgery involsing the reprextictive ong

“The present volume contains sequences forthe monthly yses of women in thie reprxttive years. I fn that when
21 following pre-menstaal, menstrual, and post

rua practices, 1 remain healthy.
Ps ot worth i

“Theft chaptcr contains a sequence for those who have normal menstruation. ‘The second chapter comins sequences
for those who have problematic menses. A post-menstrual sequence offered in Chapter Three, including ieas on
how to incorporate your regulary practiced asana into the sequence. Suggestions for modifying poses during the
phase before menstrustion are presented in Chapter Four. Chapter Five presents ease study of a woman with comple
problems involsing her cjcle. In this inal chapter, with reference tothe information from previous chapters, the
sequences presented demonstrate how t construct suitable patie programs to addeess multiple problems.

In Yoga: A Gem fir Women, Goo states that yoga dilfrs om exercise in tha it brings health to the vital organs.
“Ths book will educate you on practice with respect to the female reprdctive organs andl rlatedspstems. I hope
sour practice deepens and your dixertanding develops, Ths, for those of yu who teach, you wll beable to sie
stents to maintain health and, for thone with special needs, to Tescn their discomfort, that they may progres 10 2
state of optimal well-being

Laie Steinbre